Most people want to lose belly fat because it will make them look better. However, there’s another good reason you might want to get rid of that muffin top sooner rather than later. Excess abdominal fat isn’t just unsightly, it can also pose a serious threat to your health.
Research shows that belly fat is the most dangerous type of fat. It’s one of the key players in many health problems including metabolic disturbances, type 2 diabetes, cardiovascular disease and breast cancer.
Read on and learn what makes abdominal fat more dangerous than fat on other parts of your body and discover what the best ways are to get rid of it.
What makes belly fat dangerous?
First of all, all fat is not created equal. There are two types of belly fat. Both of them can increase the size of your belly. However one is much more dangerous than the other.
The two types of belly fat are:
Subcutaneous fat: This type of fat lies on top of your abdominal muscles, directly beneath your skin. This is the fat you can grab hold of.
Visceral fat: This type of belly fat lies deeper in your abdomen, surrounding your organs. Visceral fat poses the real threat. It’s somtimes called ‘active fat’ because of the potentially dangerous role it plays in our hormonal function. Research shows that visceral fat secretes retinol-binding protein. This protein has been shown to increase your body’s insulin resistance.
This study also associates excess visceral fat with higher levels of C-reactive protein, a marker for low-grade inflammation, as well as atherosclerosis, obesity, hyperglycemia and hypertension in the body.
The bottom line… belly fat is bad, and there is plenty of scientific research to back up that claim. However, instead of reading pages upon pages of studies on the subject, you’re probably much more interested in what you can do to actually get rid of your belly fat as quickly as possible.
Best ways to get rid of belly fat
OK, now you have two good reasons to get rid of unwanted belly fat. Not only will you look better, but you’ll also be reducing some serious risks to your health.
So, what’s the best way to get rid of your belly fat? You’ve probably heard it before, but it’s worth repeating…
The are two main aspects when it comes to getting rid of abdominal fat are exercise and diet.
However, there’s a right and a wrong way to go about these. A lot of workouts designed to burn fat are much less effective than they are made out to be. Also, a lot of the ‘diet foods’ you thought were helping you lose weight may actually be designed to keep you fat!
Here’s how to get the most out of your exercise and diet, as well as how to avoid some of the common pitfalls, myths and outright lies concerning belly fat reduction.
Here are some proven ways to increase the effectiveness and efficiency of your workouts:
High intensity is better than low intensity.
Forget about boring, time consuming, low intensity cardio routines. As personal trainer Craig Ballantyne states in this article, slow cardio workouts aren’t effective for fat loss and may even sabotage your health. If you want to get rid of fat effectively, you need to crank up the intensity.
High intensity forms of exercise like HIIT type full-body resistance workouts (the Curve-Ball Effect workouts are some of our favorites) allow you to burn calories much faster than slow paced cardio. Some other benefits of high intensity resistance training are:
- it increases your body’s insulin sensitivity (crucial in burning visceral fat)
- it improves your body’s ability to manage glucose
- it increases your production of fat burning hormones
Myth: Ab exercises reduce belly fat
Many people still believe you can burn belly fat by doing hundreds of crunches or sit-ups. Spot reduction is a myth. You can’t burn fat on one part of your body by only exercising that body part.
If you want to burn belly fat, you’re much better off doing whole body or compound exercises than doing thousands of crunches or sit-ups. The more muscle groups you activate and the higher the intensity, the faster you will burn calories.
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You’ve probably heard the saying “abs are made in the kitchen”. Your diet is the most significant factor when it comes to fat loss. You probably know that, in order to get rid of fat, you need to burn more calories than you eat. However, what foods those calories come from is also hugely important.
What should you eat?
According to Mike Geary, nutrition expert and author of The Fat Burning Kitchen‘, one of the best things you can do to get rid of fat fast is by choosing foods that are low in calories but have a high nutrient content.
The easiest way to do this is to eat less processed foods (the stuff that comes in cans or plastic and has a big label telling you what it contains) and more natural,unprocessed foods (vegetables, fruit, meat, fish etc.). In this article Mike Geary explains which types of ‘healthy’ foods you should seriously consider ditching from your diet if you want to speed up your metabolism, boost your fat loss and improve your health.
Now you know why your belly fat is the most dangerous type of fat. You also know how to adjust your diet and exercise routines to help you burn fat more effectively. Hopefully this article has motivated you to get rid of excess belly fat. Want some simple and effective tips to supercharge your fat loss? Download the free report down below.
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